Advertisements

Tag Archives: health

Training: Resting

November 12, 2018 By in Reads, Running, Running Reads, Training Tags: , , , , , 2 Comments
Training: Resting

Another week of training down.  By training, I mean resting. I haven’t run a single step after crossing the finish line of the New York City Marathon.

Not running has been great and I actually do feel like I’ve recovered very well from the race, almost too well.  I’m not sore at all but I know it’s important to take time away both physically and mentally.

I did get outside twice for 2 short and easy strolls.  It felt nice to enjoy the beautiful fall weather.  It wasn’t tough, rigorous, or anything faster than a casual stroll.  It was nice to just be out and enjoy the day.

Monday: OFF
Tuesday: OFF
Wednesday: 20 minute walk
Thursday: OFF/Active Release with Dr. Craig
Friday: OFF
Saturday: 30-minute walk
Sunday: 15-minute walk

 

Next week will be the same.  I’ll get outside for more casual strolls but I’m not going to push anything. I could 100% run right now if I wanted.

On Thursday, I got active release with Dr. Craig.  Active release is similar to a massage but a hands-on therapy breaks up adhesions and knots. It helps release muscles.  I’ve been going to the entire team since my second marathon and they originally helped to release muscles in my hamstring and glute that were not getting better.

It feels great to say that I made it through the training cycle strong, and healthy.  Does that mean I could have run the marathon faster? Maybe but maybe not.  I gave it my all for the day.

Anyway, next week will be about the same. I do plan to go for a hike towards the end of the week.

Posts from the Week:

New York City Marathon Race Recap

Collagen: Protein without the Protein Powder

Questions for you:

Do you take time off after a big race?

Is there fall foliage near you?

Advertisements

Collagen: Protein without the Protein Powder

November 9, 2018 By in vital proteins Tags: , , , , , 13 Comments

When I swam in college, it was usually mandatory to take some sort of protein after practice.  I can remember everyone grabbing their protein bottles after college and all of us drinking it up.

After college, I still used protein powders here and there but not as frequently.  Then sometime after 2014, I pretty much stopped using protein altogether. I can’t tell you why, but I just did.  I became bad and lazy about eating directly after a run.  Not because I avoided it but because it was never at the forefront of my mind.

In 2017, before becoming a Vital Proteins Ambassador, I started taking Vital Proteins after workouts.  Most Vital Protein products offer at least 12 grams of protein without added sugars, chemicals, and artificial additives.

Protein powders with minimal ingredients and quality protein are usually more pricey.

Enter into my Life: Collagen sometime in 2017…

vital proteins ambassador

Collagen is a great protein alternative to consume post workout. In addition to protein, most collagen products also have amino acids including glycine and arginine.

Why is that important?

Both amino acids help the synthesis of creatine in the body and creatine has been shown to help improve performance during exercise.

As most people know, long-term strenuous exercise can lead to the loss of collagen in the body. Supplementing collagen helps to protect that loss.  It has also been shown to reduce the risk of injuries on muscle, tendons, and ligaments.  I stayed healthy through my marathon training cycle so while I’m not a doctor, it’s enough to keep me consistent with it.

Collagen makes up about 30% of the proteins within the human body.  It is mostly found in structures like: bones, tendons, and ligaments. Collagen is also a part of the connective tissue in the skin.  Supplementing it helps the constant renewal of skin cells.”

One other great benefit is the long shelf life.  This means that there isn’t a need for artificial preservatives keeping it a clean and natural.

vital proteins collagen

But Wait…it’s not “Complete”:

There is a minor catch with collagen and that is not considered a complete protein.

What does a complete protein mean?

There are 20 different amino acids that can form a protein, nine of which the body does not produce on it’s own.  The nine the body cannot produce are called essential amino acids.  We need to find them from different sources since we cannot make them.

vital proteins collagen

Collagen, however, does not fall into a complete protein because it only contains 8 of the 9 essential amino acids. Sources that do include whey and eggs. Two sources that are complete proteins are both whey and egg protein.  Which now Vital Proteins makes a few different whey protein options as well.  I’ve tried all four and my personal favorites are the dark chocolate and coconut or the vanilla and coconut water. 

Other Collagen Related Posts:

Recovering from Workouts
Why Collagen Post Run?
Differences of Collagen Peptides and Gelatin
Top Benefits of Collagen

Questions for you:

What kind of protein do you prefer after a workout?

Have you tried collagen before? 

 

October Training

November 1, 2018 By in Running, Running Reads, Training Tags: , , , , , , 4 Comments
October Training

Wow. October has been here and gone. Every month is the same story, and it feels like months and years are flying by.  I knew October would be very busy and it didn’t disappoint that between races and overall life busy.  Now I’m here just a few short days before my third marathon.

Anyway,

Miles Run: Around 250
Range of Paces: 6:06-10:35-untimed
Longest Run: 20 miles
Shortest Run: 1 mile 
Workouts: 5
Rest Days: 5
Races: 3
Crawlin’ Crab 13.1 (1:30.03)
Heroes to Hero 5k (19:12)
Atlantic City Half Marathon (1:27.53)

Thoughts:

The month flew by, and it feels like just yesterday I was back home in VA…but it wasn’t it was nearly a month ago. This training cycle has not progressed as I would have liked.

I would have like to be fitter at the end of the month and have logged at least a 1:26 half marathon but that never came. Weather is a factor, but my body just isn’t cooperating with running fast.  My miles were quality miles, and I am happy with my effort level, but like anything, it can be hard not to compare to other years where I’ve run significantly faster by now.

Next month will log a lot of rest days. After NYCM, I don’t know the next time I’ll run again will be. I am taking 2 weeks off, maybe more.  My body will need a good recharge to look towards the next race (I don’t have anything planned). How is that for vague?

In all, I’m happy with my month. You can’t force progression and for me, it’s coming much slower this year.  I’m healthy and that is always my ultimate goal. You can’t progress if you aren’t healthy.

Posts from the Month:

Shoe Reviews:

Nike Pegasus Turbo
Hoka One One Cavu
New Balance 1400 

Running Related:

Are Racing Flats Right For You?
Some Runs are Terrible

Other:

Adding Collegen to Oatmeal
Vital Proteins Gelatin

Questions for you:

How was your month of training?

After a big race, how do you recover? 

On Cloudrush Shoe Review

October 31, 2018 By in Gear Review, Running Tags: , , , , , , 5 Comments
On Cloudrush Shoe Review

In my quest to find a more cushioned shoe for the marathon I decided to try the On Cloudrush!  Weighing roughly 8.1 ounces, the Cloudrush is a more substantial shoe for workouts and racing than what I’m used too.  As I mentioned during my training, one thing I’ve done to stay healthier is to use shoes with more substance and cushion.

On cloudrush shoe review

On Cloudrush Fit:

On generally run narrow and the Cloudrush is no exception.  Something good (for me anyway), like many racing oriented shoes, is it unisex sizing.   

Fit wise; I’m usually anywhere between a women’s size 10-11 wide. Since they are unisex, I chose the 9.5 and was fine but width and length.

The Cloudrush is almost all mesh.  It’s lightweight and breathable, but at the same time, it allows moisture into the shoe much quicker.  That being said, most people are racing or doing workouts in the shoe so it’s not as if you’ll go run a 30-mile muddy trail race in them.

The lightweight mesh also allows for the shoe to be much lighter and a lot of breathability. Every part of the upper is thin and lightweight, from the toebox to the laces, to the tongue.  The shoe was made to run fast.

On cloudrush shoe review

On Cloudrush Ride:

The On Cloudrush is both responsive and soft. That is a weird thing to type. If you’ve never run in an On shoe, their technology uses small rubber pods on the bottom of the shoe that each adapt to the needs of a runner.

The Cloudrush has 18 pods. Each pod collapses and compress when the runner strikes the pavement. So if you hit more on the heel, the heel pods will compress to your stride. If you strike the forefront, the forefront will collapse more. The pods make for a much more personalized ride.

On cloudrush shoe review

I like how light the Cloudrush is but that it still provides cushion.  Many true flats have little to no cushion, but I do appreciate the substance of the shoe.  Throughout the last month, I’ve done several runs in the shoe ranging from an easy run to 400s, to a tempo run.  For me, I think they are best suited for a tempo run.  I think I appreciate more cushion for a long race, but I do believe a lot of people would like this the On Cloudrush for either a half or full marathon.

On cloudrush shoe review

On Cloudrush Conclusions

I like the Cloudrush, and I will continue to use it for workouts (at this point after New York).  It’s lightweight and responsive but also well cushioned. For me, it’s an excellent combination for workouts.

It’s definitely a good half to full marathon shoe.

Shoe Rotation:

Easy Runs/Daily Runs: On Cloudace, Hoka Cavu, Hoka Clifton 5, Brooks Glycerin 16,

Workouts: On Cloudrush, Nike Pegasus Turbo, Nike Fly

Races: Nike Fly

Questions for you:

Marathoners, what is your shoe of choice?

Do you have a favorite shoe? 

Training and Taper

October 29, 2018 By in Running, Training Tags: , , , , , 9 Comments
Training and Taper

Last week was fine. It wasn’t a fantastic training week, but it wasn’t bad. It was…meh.

First, it was my first week of taper.  I am not someone who really hates taper.  The rest and relaxation is usually welcomed. This year it most certainly is. I wish I could say I feel “awesome” going into race week but I don’t. The more time and energy, I’ve invested in a marathon training cycle, the more I don’t know if the race distance is for me.

Baring nothing serious (knock on wood), I’ll still toe the line. I’m healthy but I don’t know if my heart is really into marathoning. I wanted to give myself the benefit of the doubt, but a week out from the race I just don’t know.  I can’t put my finger on why I feel this way. It’s almost if I feel like a dull crayon. I can still write, but not as precisely as a sharp one.  I can still run, but not as fast as previous half marathon cycles.

Anyway, my blog is just me and my thoughts.  The closer I get to NYCM, the more I realize it’s here and not going anywhere. I’m excited about the experience, to do the expo, to see friends, but I’m not as excited to run 26.2 miles.

I’m hoping I’m not creeping up on a burnout but I also know after I run 26.2 miles on Sunday…I’m taking a 2 weeks ago or until I want to run.

Anyway:

Monday: Easy 20 minutes
Tuesday: Easy 60 minutes
Wednesday: 12X400
Thursday: OFF
Friday: Easy 45 minutes
Saturday: OFF
Sunday: 12 mile run with 6 at
Total:

Thoughts:

Wednesday: 12x400s:

It was hard to get out the door because of how windy it was. Once I did, I felt fine.  I had to remind myself, NYCM is windy and there is no hiding from the wind on those bridges.

Sunday Long Run:

It felt weird “just” doing 12 miles.  I ran 3 miles easy, 6 miles averaging 6:50 pace, then 3 miles easy. As I mentioned on Instagram, I didn’t feel great. Holding that pace for 6 miles while “not feeling great” is a good sign, but the marathon is a few more than 6 miles.

On to Next Week:

I am both excited and not excited to run NY…

I am excited…

Because I have put in hard work to be there.  I know I will have an incredible and unforgettable experience.

I am not excited…

Because right now I feel like garbage.  I know “blah blah blah…taper will make you feel better”, but it’s been mentally difficult to compare myself to the fitness I was in past falls. The past few years I’ve run at least a 1:25 at this point, and it’s been more mentally tough than usual.  My goal has always been to start and finish healthy.

I’m also not excited to go up to the expo on Friday. I live over 90 minutes away from NY, so trains are the best option. I’m not savvy with trains and getting from the train station of NJ to Penn station.

Anyway, not quite the training log I wanted to write.  I’ll probably write another more detailed post about my thoughts of the marathon, as the day looms closer. I know once the gun goes off, I’ll have an incredible time but getting there and feeling good seems both overwhelming and questionable right now.

This coming week, work is busy, and life is busy.  It makes taper come at the perfect time.  For instance, I am going to the expo on Friday, have to be back in NJ Friday night, and then staying in NYC Saturday to Sunday.

Posts from the Week:

Nike Pegasus Turbo 35 Shoe Review

Atlantic City Half Marathon (1:27.53)

Questions of the day:

What is your favorite race distance? 

What was your best workout this week?

Will you be at NY, let me know! 

Adding Collagen to Oatmeal

October 23, 2018 By in vital proteins Tags: , , , , 22 Comments
Adding Collagen to Oatmeal

As most people know, I’m a Vital Proteins ambassador. In exchange for a couple of products, a month I post about ways to use collagen or the benefits.  For the last few months I’ve included a lot of smoothie recipes.  In the summer, I want nothing more than something cold and refreshing after a run.

Now that it’s getting cooler, I want something warmer.  So I decided to share the oatmeal I’ve had lately after runs. It doesn’t matter if it’s a short or long run, easy run, or workout, I have food within 30 minutes.  I do believe it’s one reason I’ve recovered faster from races and runs in general.

pumpkin oats vital proteins

Protein Oats:

Ingredients
1/2 cups Milk.  You can use whatever you want milk wise. I’ve been using almond milk.
1 cup cup oats
1 Serving Banana Cinnamon Whey Protein
1/2 cup pumpkin
Cinnamon and Nutmeg to taste

Topping Ideas:
Berries and Fruit.  I’m a fan of warm peaches and pears right now!
Nuts: Almonds, pecans…anything
Nut Butters.
Brown Sugar
Whipped Cream: Did you really think I wouldn’t include this?
Syrup
Greek Yogurt for the extra protein

Instructions
Mix the milk, pumpkin, and oats.
Cook the oatmeal according to the directions. I’m not fancy so I just use the microwaveable kind.
Add the collagen after it’s done cooking.
Add toppings and sweeteners if you feel like it.

pumpkin oats vital proteins

As the weather gets cooler I enjoy a lot more warmer foods after a run.

Other Collagen Related Posts:
Why Collagen Post Run?
Differences of Collagen Peptides and Gelatin
Top Benefits of Collagen
Hair and Nail Benefits of Collagen
Skin Benefits from Collagen

Thank you Vital Proteins for allowing me to continue as an ambassador!

Questions for you:
What are your favorite oatmeal toppings?
Do you crave different foods in the winter versus summer? 

NYCM Training: Peak Week

October 15, 2018 By in Running, Running Reads Tags: , , , , , 7 Comments
NYCM Training: Peak Week

I seemed to bounce back well from my half last weekend.  It was nice to get quality miles in with just a few weeks before New York.  This was my peak weak for the race, and it was my most productive week of training.  So that’s a win in itself.

Monday: Easy 45 minutes
Tuesday: Easy 75 minutes
Wednesday: 3X1 miles (6:17, 6:15, 6:18) with a 1-mile jog in between (total miles with warmup/cooldown 10)
Thursday: Rest
Friday: Easy 60 minutes
Saturday: Heroes to Hero 5k (19:12) with warm up/cool down 9 miles
Sunday: 20 mile Long Run with Skip
Total: 59 miles

Thoughts:

This is what you could consider my “peak” week.  I could use an extra few training weeks to make me feel “more confident” but a good friend of mine, reminded me all distance runners say they could use a few more weeks.  I would like another 2 weeks to add one more 20 milers in but that time doesn’t exist.

I mentioned, on my Crawlin’ Crab race recap, but I have a lot of lingering doubts for the marathon.  My primary goal is to start and finish another marathon healthy.

Many people have told me “sub 3” is easily attainable, but if it were easy, I would have done it.  My last 3 half marathons have all been around 1:30 which shows I’m not ready to maintain that for a 3:00 marathon. Yes, the weather has been a factor in all three, but it isn’t a factor that is going to allow me to run the same pace for 26.2 miles on a harder course. New York is a hard course, and my goal still remains to start and finish the marathon healthy.

I won’t say it’s hard to blog, it isn’t, but it’s been hard to explain to people I just want to finish a marathon healthy.  That isn’t something that comes easy to me. Finishing another marathon with any time, or pace would be awesome.

Workout Wednesday: 3X1 mile with 1-mile jog in between.

The workout went well.  I wanted to get something faster on my legs and decided mile repeats were good.  The two marathons I did train for, I didn’t do much speed. I didn’t many races either, and I know that is why I showed up stale to both races.

Heroes to Hero 5k: 19:12

I wasn’t sure what to expect.  My goal was to keep improving.  Last year, I ran an 18:41 and I knew I wasn’t there.  It was raining during the race, and it was cold enough, with a slight headwind, that I found my Goretex jacket to work well.  Since it’s a point to point 5k, we got more headwind then not.  That’s okay, and I enjoy the course because it’s fun to “race somewhere.” I ran 6:16, 6:15, 6:06.  It’s the second negative split 5k I’ve had in a long time, which isn’t usual. I wish it had an extra mile because I was catching the 2nd place woman.

Long Run:

Last week was my first and only long, easy, run.  I was excited to go out with good friend Skip, who is training for the Richmond full.

Next week, I’ll be running the Atlantic City half.  As of now, it looks similar to the April Fools conditions of rainy and windy, but we will see by Sunday.  I would like to see where I’m at fitness wise (not in the heat) so it will be a welcomed change after extremely hot races.

Posts from the Week:

Crawlin Crab Half Marathon (1:30.02)

Hoka One One Cavu

Some Runs are Terrible

Questions for you:

How was your week of workouts?

What is your favorite and least favorite weather to race in? 

%d bloggers like this: